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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 7 days ending Jun 1, 2014:

activity # timemileskm+m
  Running8 5:21:58 30.05(10:43) 48.36(6:39) 836
  Orienteering4 2:14:23 9.75(13:47) 15.69(8:34) 556
  Total12 7:36:21 39.8(11:28) 64.06(7:07) 1392
  [1-5]12 7:36:19

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MoTuWeThFrSaSu

Sunday Jun 1, 2014 #

Event: DVOA Springton Manor
 
7 AM

Orienteering 39:12 intensity: (19:42 @1) + (19:30 @2) 4.89 km (8:01 / km) +227m 6:30 / km
ahr:110 max:149 shoes: O-Inov8 Oroc 340

Setting controls @ Springton Manor
10 AM

Orienteering 15:00 intensity: (10:00 @1) + (5:00 @2) 2.0 km (7:30 / km) +40m 6:49 / km
ahr:116 max:127 shoes: R-NB Black

Shadowing Andrew Zhang @ Springton Manor

Saturday May 31, 2014 #

Event: SVO King's Gap
 
Event: Malvern 5k XC
 
Event: Dark & Dirty (night trail race 6.66 miles)
 
7 AM

Running warm up/down 1:05 intensity: (1:04 @1) + (1 @2) 0.22 km (4:53 / km)
ahr:89 max:125 shoes: O-Inov8 Oroc 340

Running warm up/down 16:49 intensity: (8:05 @1) + (8:18 @2) + (26 @3) 2.26 km (7:26 / km) +52m 6:40 / km
ahr:117 max:155 shoes: O-Inov8 Oroc 340

Running race 19:12 intensity: (58 @2) + (20 @3) + (7:50 @4) + (10:04 @5) 4.83 km (3:58 / km) +25m 3:52 / km
ahr:171 max:182 shoes: O-Inov8 Oroc 340

Won $100 Wegman's gift card by winning a 5k XC course in Malvern - in a very close battle, leading from 700m-1.1km mark, getting passed uphill in a field, getting gapped to ~35 meters, and then reeling it all in on a downhill rocky, then windy mud trail sections, passing - for good it turned out - at 3.1km, never looking back so the fear of my competitor right behind would keep me going. (As it turned out, he finished ~400m back, as he gave up after that, and, looking back himself, noted he had quite a gap till 3rd.)

Running warm up/down 11:23 intensity: (9:32 @1) + (1:51 @2) 1.4 km (8:08 / km) +17m 7:40 / km
ahr:106 max:129 shoes: O-Inov8 Oroc 340

10 AM

Running 15:53 intensity: (7:41 @1) + (8:12 @2) 1.9 km (8:22 / km) +41m 7:33 / km
ahr:105 max:149 shoes: R-NB Black

3 PM

Running 9:27 intensity: (6:36 @1) + (2:51 @2) 1.12 km (8:28 / km) +104m 5:46 / km
ahr:103 max:134 shoes: R-NB Black

4 PM

Orienteering 42:42 intensity: (22:31 @1) + (20:11 @2) 5.0 km (8:32 / km) +176m 7:16 / km
ahr:109 max:141 shoes: O-Inov8 Oroc 340

Setting controls (& some water) @ Springton Manor

Friday May 30, 2014 #

9 AM

Running 1:05:47 intensity: (2 @0) + (1:42 @1) + (1:00:46 @2) + (3:17 @3) 10.55 km (6:14 / km) +125m 5:53 / km
ahr:137 max:158 shoes: R-NB Black

Thursday May 29, 2014 #

9 AM

Running 44:31 intensity: (36:51 @1) + (7:40 @2) 6.6 km (6:45 / km) +124m 6:10 / km
ahr:107 max:137 shoes: R-NB 481 Gray/Orange 3

Wednesday May 28, 2014 #

9 AM

Running 5:05 intensity: (3:49 @1) + (1:16 @2) 0.55 km (9:13 / km) +41m 6:43 / km
ahr:80 max:132 shoes: R-NB 481 Gray/Orange 3

Jenkin's Arboretum loop
5 PM

Running 2:30 [2] 0.4 km (6:15 / km) +10m 5:33 / km
shoes: R-NB Black

Running intervals 43:54 intensity: (2:40 @1) + (26:50 @2) + (1:15 @3) + (13:09 @4) 7.46 km (5:53 / km) +13m 5:50 / km
ahr:135 max:184 shoes: R-NB Black

8x400, 400 rest, mile-race-pace

79.7, 81.3, 81.2, 81.3, 79.2, 77.9, 80.5

last 1 - 100 @ 21 behind the coach, then go...
73.1 - racing Sara, and passing her at the 250m mark, just holding on. Sara -who was perhaps a bit ahead on most of these intervals, has only been running since January (after being a competitive swimmer, and having an F58 mother who's apparently quite a runner herself.)

R-hamstring sore after that one. Tape helped it fade to normal in ~2.5 days.

Tuesday May 27, 2014 #

10 AM

Orienteering 37:29 intensity: (24:44 @1) + (12:45 @2) 3.81 km (9:51 / km) +113m 8:35 / km
ahr:105 max:139 shoes: O-Inov8 Oroc 340

Final checks & streamer on a late-added around-the-out-of-bounds control, and setting a dozen stakes.

Monday May 26, 2014 #

10 AM

Running 1:26:22 intensity: (23:22 @1) + (1:03:00 @2) 11.07 km (7:48 / km) +284m 6:55 / km
shoes: R-NB Black

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